LYLE MCDONALD
NUTRITION
FOR MIXED SPORTS w-am i
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M Strength/Power Sports Power Lifting Olympic Lifting T h r o w i n g Events Arm Wrestling Sprinting
COMPANION SLIDES Endurance Sports
Mixed Sports
Running Cycling X-Country Skiing Rowing Triathlon
Amercian Football Rugby, Soccer Middle Distance Events Speed Skating Combat Sports
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RECOMPOSITION
www.bodyrecomposition.com
wmUIUUUUUVUUnUTTTTUUIIITTITn Applied Sports Nutrition for Team Sports
One Old Fart Story
Lyle McDonald
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Overall Agenda • • • • • • • •
Background Physiology General and Performance Nutrition Meal Planning Around Workout and Competition Nutrition Hydration Supplements Weight Gain/Weight Loss Putting it All Together
Module 1: A Bit of Unapplied Theory
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Continuum of Training
Sports Continuum Pure Strength/Power
Mixed
Pure Endurance
Pure Strength/Power
Mixed
Pure Endurance
•Powerlifting •Olympic lifting •Throwing events •Etc.
•Football •Rugby •Soccer •Middle Distance Running •Etc.
•Long Distance Running •Cycling •X-country skiing •Etc.
•Strength/Power •Technique •Tactics •Work Capacity •Little 'endurance'
Requires some combination of both the pure strength/power and pure endurance depending on the specific event.
•High Volume Endurance •Quality work (intervals, etc.) •Efficiency •Technique •Tactics •Strength/power training usually limited
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Continuum of Adaptations Pure Strength/Power
Mixed
Pure Endurance
•Increased muscle mass "Neural factors •Technique
Requires a combination of the adaptations for pure strength/power and endurance depending on the specifics.
•Mitochondria •Cardiac adaptations •Enzymes of energy production •Blood volume •Technique •Efficiency
Training stimulates adaptations, nutrition supports them.
Different Sports Have Different Nutritional Requirements • One size fits all nutrition doesn't fit anybody • Sports nutritionist is an RD who runs • Uncritical application of carb requirements for high volume endurance athletes to strength/power or mixed sport athletes
Hierarchy of Nutritional Requirements Esoterica^
General Use Supplements
Module 2: General and Performance Nutrition
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Overall Daily Nutrition And Diet
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General Nutritional Tendencies Pure Strength/Power Energy Protein Carbs Fat
Mixed
Pure Endurance
Energy Intake Part 2
Energy Intake Part 1 ®Can vary significantly between athletes and sports
• 40-50 cal/kg (18-22 cal/lb) at 90 minutes per day of training • Can be much higher given modern training volumes and loads
•Also varies with a given training day-
• Day off: 30-33 cal/kg (-15-16 cal/lb) • Medium training day (1 hour): 35-40 cal/kg • Heavy training day (90'+): 40-50 cal/kg or more
•Sample Athletes
Use body composition changes as a determinant
• Non-deliberate weight loss: eating too little • Body fat going up: eating too much • Variations in caloric intake generally from changes in daily carbohydrate intake
Female specific issues
• Female athletes notorious for undereating • Not losing weight but can't train or compete optimally
• 60kg female: 1800-3000 cal/day • 100kg male: 3000-5000 cal/day
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Roles of Dietary Protein
Protein: Introduction • Many roles in the body: structural, hormones, energy, etc. (next slide) • Only source of nitrogen in the diet • Provides Amino Acids
- 8 Essential (MUST come from the diet) - 12 Non-essential (CAN be made in the body) - Conditionally essential/etc.
Structural
Hormones
Neurotransmitters
Energetic
"Muscle •Hair •Skin •Bone •Connective tissues •Tryptophane Serotonin •Tyrosine-> Dopamine, Adrenaline, Noradrenaline
•Growth Hormone •IGF-1 •Catecholamines •Thyroid (tyrosine) •Albumin
Other
•Immune System •Gut Function •Anti-bacterial •Blood pressure •Analgesic effect
•Glucose production •Ketone production •Alanine, leucine burned in muscle
luiiiuwumiwuiiwiiwivwiiiiiimm Daily Protein Recommendations: Amount Type of Sport
Male
Female
Mixed
2.5-3.0 g/kg
2.4-2.6 g/kg
Daily Protein Recommendations: Type
•Some protein found in most foods • Animal: red meat, chicken, fish, dairy • Vegetable: beans, nuts • Other: Fruits, vegetables, grains •No Single Best Protein Source (refer to handout)
Sample daily protein recommendations: •60 kg female athlete: 144-156 g/day •100 kg male athlete: 250-300 g/day Note: Protein should be set by lean body mass.
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Daily Protein Recommendations: Timing •Ideally get protein with each meal •Divide up daily total throughout the days meals •On training days, some part of the days totals will come around training
•Mix and match from different high quality sources •Protein from non-animal sources (e.g. grains, breads, etc.) counts towards daily total as part of a mixed diet
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Dietary Fats: Introduction Primarily an energetic role Stored body fat (long-term fuel storage) Intramuscular triglycerides (IMTG) Can affect physiology in other ways -
Inflammation Immune system function Cell membrane fluidity Etc.
Daily Fat Recommendations: Amount Type of Sport
Mixed
Male
1.1-2.2 g/kg
Female
1.1-2.2 g/kg
Dietary Fat Recommendations: Type
• Trans-fatty acids: processed foods, should be minimized • Saturated fat
- Primarily found in foods of animal origin - Medium Chain Triglycerides (coconut oil, palm kernel oil)
• Monounsaturated fat: vegetable oils, olive oil Sample daily fat recommendations: •60 kg female athlete: 66-132 grams •100 kg male athlete: 110-220 grams
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Daily Fat Recommendations: Timing •Ideally get fat with each meal •Divide up daily total throughout the days meals •Generally avoided around training (especially pre/during) but acceptable post-workout
• Polyunsaturated fat
- Two essential fatty acids: alpha-linoleic acid, linolenic acid - Vegetable oils - Fish oils: MUST be consumed daily.
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Dietary Carbohydrate: Introduction • Primarily an energetic role • Muscle and liver glycogen • Blood glucose maintenance • Dietary carbohydrate myths -
Insulin makes you fat Carb conversion to fat Carbs are 'bad'
uivuuuuuuuuimuuimiuiiimii Daily Carbohydrate Recommendations: Amount Female
type of Sport
Male
Mixed
3.0-6.6 g/kg+ 3.0-6.6 g/kg+
Sample daily carbohydrate recommendations: •60 kg female athlete: 180-400 g/day •100 kg male athlete: 300-660 g/day
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Daily Carbohydrate Recommendations: Type Part 2 •Fruits/vegetables must be part of the daily intake. • Also helps to ensure fiber intake •Starches: usually required to meet high carbohydrate requirements of athletes •High caloric requirements of athletes may necessitate some 'junk food'
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Daily Carbohydrate Recommendations: Type Part 1 •Complex vs. Simple •Glycemic index (GI) and Glycemic Load •Sources: • Grains • Fruits • Vegetables • Other: Dairy
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Daily Carbohydrate Recommendations: Timing •Ideally get carbohydrates with each meal •Divide up daily total throughout the days meals •On training days, some part of the days totals will come around training
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Vitamins and Minerals • Nuts and bolts: support endless biological processes • Specific examples -
Iron: critical for blood status Zinc: hormone levels Calcium: bone health, body composition B12: Pernicious anemia
Module 3: Meal Planning
• Generally only improve performance when correcting a deficiency • Females more likely to be deficient in Iron, B12, Zinc
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Learn to Eyeball
Basic Meal Planning • Most eat the same stuff over and over
• The benefit of measuring for at least a little while
• Once you get calorie counts for standard meals, you don't have to track quite so much
• Use standard estimates -
• Eating out is achievable: most places have calorie counts
Deck of cards ~= 120 grams meat (-25 grams protein) Small fist ~= 100 grams carbs (25 grams carbs) Tennis ball -=200 grams fruit (25 grams carbs) Dietary fat: Vz ping pong ball ~= 14 grams (14 grams fat)
• Eating out is achievable: most places have calorie counts -
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Calorieking.com Fitday.com
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uvuuuuuuuuu Modular Eating • Pick protein source first: often contains some fat or carbs • Pick carb source next: often contains some carbs or fat • Use fat to balance out the meal (e.g. add olive oil to salad) • While a little boring, makes adjusting food intake much easier esp. carbohydrate intake.
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Goals of Around Workout Nutrition
Module 4: Around Workout and Competition Nutrition
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Four Phases of Around Workout Nutrition 1
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Key • Phase 1:1-4 hours before training • Phase II: 0-30 minutes before training (including warmup) • Phase III: During workout • Phase IV: Immediately after training to 1-2 hours afterwards
Each phase has distinct but overlapping effects.
Goals • Timing
Pre-Workout Nutrition Part 1 Top off liver/muscle glycogen Part of daily ongoing nutrition 1-4 hours before training Not skipped with few exceptions • Weight class issues Fasted endurance training Technical workouts Athletes training first thing in the morning
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Immediate Pre-Workout Nutrition Part 1
Goals
• Timing
Appropriate blood glucose levels (central drive) Hydration Pre workout protein/amino acids: may improve adaptation 30 minutes to start of training Rebound blood sugar issues Warming up inhibits insulin response
Pre-Workout Nutrition Part 2
Size of meal
Size of athlete Type of workout (volume/intensity) How long between meal and training
Content
Mixed meal (protein, carbs, fat, fiber) How long until training? Variability between athletes
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Pre-Workout Nutrition Part 2
• Liquids generally > solids
Also helps with hydration
• Carbs: faster acting (dextrose, glucose, maltodextrin) • Proteins Rapidly digesting (whey/soy)
• Fat and fiber: should be avoided • Creatine: for strength/power workouts
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wvmmmvmvvTTTT )uring Workout
Part 1
Goals • Timing
Nutrition
Improve performance during workout or competition Decrease fatigue/enhance recovery during/after training Overlaps with immediate pre-workout nutrition Blood glucose rebound issue redux Distributed vs. all at once Nutrients in fluid sipped through training 11/hour maximum fluid intake
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• Goals -
• Timing
Post-Workout Nutrition Part 1 Glycogen resynthesis Rehydration Initiate/improve adaptations to training Enhance recovery to prepare for next workout Immediately following training to 1-2 hours afterwards Timing issues Immediate vs. delayed When is next workout
• Eventually shifts to normal daily nutrition
u mDuring i i Workout m mNutrition: m MPartT2 T i ) •
Fluid
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1 1/hour maximum, some may need less than this Taste important (Sodium/Potassium) What about gels/solids?
• Carbohydrate intake
• Protein -
Numerous effects (performance, hormonal, immune system) All carbs more or less equivalent 30-60 g/hour (72 g/hour with multiple sugars) Decrease protein breakdown/muscle damage Improves recovery Fast protein (whey/soy) 10-15 g/hour max.
• Other: Avoid fat and fiber
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Post-Workout Nutrition: Part 2
• Size: Enormous Variability
Nature of training Goals of athlete (hypertrophy, fat loss, performance)
• Glycogen resynthesis
Benefits (performance, training capacity, gene expression) Strength/power vs. endurance training Time between bouts (24 hours vs. 4-6 hours) Carbs vs. carbs + protein
• Carbs + protein for the win -
Carbs/insulin inhibit protein breakdown Protein/amino acids stimulate protein synthesis
Post-Workout Nutrition: Part 3
• Proteins
High-quality protein superior BCAA/leucine Fast vs. slow proteins (whey, casein, milk protein isolate)
• Carbohydrates Dextrose, maltodextrin, sucrose, fructose, starch
• Fat/Fiber issues • Creatine • Solid vs. liquid meals I ) /—* | 1 V / I ) I J | J I ^gpF
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Concerns About Around Workout Nutrition
• Fat gain
- Especially female/weight class athletes
• Negative hormonal response • All basically unwarranted
Post-Workout Nutrition: Part 4
• Rehydration -
Water not optimal: sodium/potassium increase retention 1.5 L fluid needed for every 1kg weight loss during training
• The Power of Milk
Superior to water or sports drinks for rehydration Pros Whey + casein = fast + slow protein (> soy) Inexpensive, readily available, TASTY! Cons • May require excessive amounts for large athletes Lactose intolerance/dairy allergies Use as a base to add other nutrients (carbs/protein)
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Competition Nutrition
Rule #1: Don't change anything the day of a competition Test out different pre, immediate pre- food combinations during training, not on game day Nothing fundamentally changes from around workout concepts
Dynamics of game vs. practice (e.g. chances to drink during game)
Post-workout
May take precedence Let's talk about alcohol
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v\\\\\\\\TOYvnvmvi Module 5: Hydration
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Hydration: Individuality
• Water and electrolyte loss during activity can vary 10 fold -
Sodium loss during activity
• Quick and easy method -
5 clear urinations per day, 2 after training
• More accurate method -
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Weigh before and after training Every 1kg weight loss requires 1.5 liter fluid to replace Do NOT gain weight during training: hyponatremia Currently impossible to estimate sodium losses easily
m i vnvm v m v m ini I lydration: Introduction
• Impact of hydration on performance
Even slight dehydration can impair performance Extreme dehydration can cause heat stroke or death Cramping issues
• Hydration myths -
8 glasses/day: pulled out of someone's butt Drink X ml per pound body weight Only water counts: nonsense Caffeinated beverages
• Thirst is imprecise
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Hydration: Cramping
• Very complicated -
Interaction with sodium, potassium, magnesium and others Many find that the amino acid taurine helps
• Sufficient hydration can only help but may not solve problems • Lite salt for sodium/potassium intake • What about creatine? • Stimulants/ephedrine/fat burners and cramping RECOMPOSITION
Hierarchy of Nutritional Requirements
Module 6: Supplements
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General Use Supplements: Part 1
• Protein Powders -
Useful for athletes who have trouble meeting high requirements Convenience/portability/around workout nutrition Whey/casein/milk protein isolate Do NOT buy commercially
• Basic multivitamin/mineral
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General Use Supplements: Part 2
• Calcium -
Especially for female athletes 800-1600 mg/day, calcium citrate
• Vitamin D -
- Men should be aware of iron overload - Women should choose iron containing product
May be as important as fish oil Problem in northern latitudes Ideal to get blood work first. If not 2-4k IU per day. Consider tanning lX/week (seriously)
• Fish oils: A MUST!
• Zinc/Magnesium
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Pills or liquids both acceptable Flax oil: not ideal Fatty Fish 1.8-3.0 g/day active EPA/DHA (-6-10X1 gram capsules)
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Commonly deficient in athletes Helpful for sleep taken at bedtime Magnesium oxide is poorly absorbed (citrate better) Dose 25 mg zinc/400mg magnesium
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General Use Supplements: Part 3 • Glutamine -
May protect immune system function High quality proteins/BCAA work better Purely empirical: when starting to get sick, horse doses of glutamine and Vitamin C help to kill it. Take 2-3 grams glutamine and 500mg Vitamin C as often as you remember.
• Anti-oxidants -
In isolated form, do not appear to improve performance or health In diet, they improve health Excessive anti-oxidant intake from pills may impair training adaptations
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Performance Supplements: Part 2
• Beta-Alanine -
May help lactic athletes buffer May increase work capacity in weight trainers, esp. combined with creatine 400-800 mg 4X/day (pain in the ass) for 30 days minimum Can cause a histamine flush (tingling, burning)
• Branched-chain amino acids -
Very popular with bodybuilders Mixed results in the literature in terms of performance IMO: Unnecessary if sufficient protein being consumed
• Pre-workout stimulants -
Good old caffeine: 3-5 mg/kg 30-60 minutes before Be careful with fat burners, can cause cramping
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• Creatine Monohydrate -
Must have for strength/power athletes Does increase body weight by l-2kg (water) May improve repeated sprint performance Loading approaches 20 g/day for 5 days (fastest but can cause stomach upset) • 10 g/day for 10 days (longer but less GI issues) • 3 g/day for 30 days (longest but no chance of stomach upset) • End result is the same Creatine monohydrate is fine, expensive products are only more expensive, not better. Maintain with 3-5 g/day before/after heavy workouts
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• Everything else
Esoterica
• There are a zillion supplements that might or might not do something • In 20 years in the field, I've seen thousands come and go. Most go. Few live up to the hype and they are the one still being used a year later. • When you have everything else dialed in on a day to day basis, consider this stuff. Until then, focus on what matters.
Companies I Personally Use
Buying Supplements • Never buy commercially (e.g. GNC)
• Irueprotein.com (http://www.trueprotem.com)
Excellent for bulk protein and other supplements 5% discount for orders over 16 lbs. No duty or brokerage fees
• Online always cheaper although shipping/import can affect that • Get together with teammates and order in bulk to defray shipping costs
• lfast400.com (http://wwwJiasl400.com)
Bulk powders and other daily use supplements Fast shipping, good prices
• Vitaglo.com (http://www.vitaglo.com) Not so fast shipping sometimes Excellent prices
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Gaining Muscle: Part 1
Requires a surplus of calories AND building blocks
Can't make muscle out of thin air and wishful thinking
Proper training program: sufficient volume and frequency
Module 7: Changing Body Composition
Surplus around weight training workouts Athletes seeking mass gains should use the higher values for post-workout nutrition listed in the handout
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vvvvmv\\\\\\\iiiiiiiiiiiiiiiiinTTiTrnnnt> 1 Gaining Muscle: Part 2 Actual rate of muscle mass gains is slow - 1 kg/month or less for non-beginner males - 0.5 kg/month for non-beginner females At most a 300-500 cal/day surplus on training days
Female athletes may need 200-300 over maintenance
Calories beyond what is needed for maximal growth will just make the athlete fat
Fat Loss: Part 2 Creating a deficit
Caloric restriction vs. increasing activity Extensive tempo, low intensity work, etc. can burn calories to create deficit without hurting training
Where to cut calories Never protein
Carbs vs. fats What about around workout nutrition
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Requires a caloric deficit No amount of food shifting and combining can get around this
Fast vs. slow fat loss: pros and cons -
In general, slower will hurt performance less Faster gets the diet over faster
How m u c h fat is the athlete carrying Fatter can lose faster than leaner
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Fat Loss: Part 1
Putting it All Together: Sample 1
8am: Wake up, take caffeine to avoid homicidal tendencies 9-9:45am: Treadmill walk if needed to control body composition 10:30-llam: Eat breakfast. Take multivitamin, 5 fish oils, Calcium, Vitamin D 1:30pm: Take pre-workout caffeine 2:15pm: Begin warmup 2:45pm: Take first drink of around workout drink (60 grams carbs/30 grams whey protein in 1 L fluid with 5 grams creatine) 3pm-5pm: Ice workout. Sip drink at 15-20 minute intervals. 5:10pm: Cool down, finish bottle of around workout nutrition. 5:30pm: Protein bar and soda on the way home. 7:30pm-8:30pm: Bike ride, Another during workout drink (45 grams carbs/15 grams whey protein in 1 L fluid). 9pm: Whole food dinner (red meat 3X/week). Calcium, Vitamin D, 5 fish oil capsules. 10pm: Take zinc/magnesium to prepare for bed
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Putting it All Together: Sample 2
6am: Wake up, take caffeine to avoid homicidal tendencies 7:15am: Start warmups 7:45am: Start sipping on during workout drink (60 grams carbs/30 grams whey protein in 1 Lfluidwith 5 grams creatine) 10:10am: Finish drink while cooling down 11am: Whole food lunch, multivitamin, 5 fish oils, calcium, Vitamin D. 2-3pm: Sometimes whole food meal, sometimes protein bar 4pm: Caffeine pre-workout 5-6:30pm: Bike ride with during workout drink (45 grams carbs/15 grams protein in 1 L fluid) 7pm: Whole food meal, fish oils, calcium, Vitamin D 9pm: Whole food meal. 10pm: Take zinc/magnesium to prepare for bed
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